Bench training.

Been a while since my last bench. I haven't done it since June 26th.

I am in week 4 of my plan. Here is what I did...

10 reps bar
10 reps 95
3 reps 135
1 rep 155 - felt heavy
1 rep 155 - dirty trouble pressing
1 rep 155 - crushed it, Acceleration through the press. I adjusted my arch and it worked amazingly.
1 rep 155 - easy.

Eric made me stop at this point.

Then I did back and triceps

Dumbbell bent over rows
3 sets of 10 @ 40lb a side

Floor dumbbell presses.
3 sets of 15 @ 20lb

Overall happy with this. Felt good to be doing weights again. :)

Cardio - powerwalk double up

I decided to augment my walking distance to see how I would feel. I went from my normal 2km to 4 km. I kept a steady pace throughout. The last km I felt, but it went fine. I think my max would be 4.5 to 5 km at this point. Not bad. :)

I did the 4 km in 47 minutes.

Hostyle Conditioning - one on one, 10 Rounds of FUN

I was really feeling spent even before I started my workout today, since I had done 3 days of heavy workouts. Curd gave me a little crap for this, and I proceeded to do the workout! :)

Here is what I did today.

10 Squats

5 Push ups

10 KBell swings

3 Burpees (First time doing real burpees)!

10 rounds

I completed this in 25:23 with no breaks

The last round I upped the weight on the KBell and added a 40 lb sandbag for my squats!

Was a great workout!

Outdoor fun at home

With brad having strep yet again, I was forced to stay home and miss my weekly one on one. I decided to do another one I have done in the past.

4 exercises, seems simple!

Squats
Dumbbell push press
Romanian dead lifts
Push ups

No breaks!

Reps = 21,18,15,12,9,6,3

Took 24:30 and I was wiped. I did it outside to challenge myself even more since it was about 30 degrees with humidity.

Cardio to the max at home

I bumped up my cardio workout again at home. The standard 30 minutes on the bike is no more.

Here is what I did:

5 mins on the bike
10 squats
100 red band presses
5 mins bike
20 squats
100 presses
5 mins bike
20 squats
100 presses
5 mins bike
20 squats
100 presses

Took me 30 minutes to complete.
Much better than just sitting on a bike! Go on and give it a try! :)

Hostyle Conditioning - Class - Back into the swing of things

Today was my return to some crazy crossfit fun. I haven't worked out since last Wednesday. It felt really good to kick it today with the gang. I didn't have the opportunity to do the intermediate class at 7, so I hit the 6 pm advanced class.

It was challenging, but I'm glad I went.

Here is what we did:

Kettle bell swings
Push press with sandbags
Swings
Squats with sandbags. All sorts
Swings
Planks various types
Swings
Sandbag shouldering and drop

30 seconds of each move
Many were turned into doubles, triples and one dreaded quad.

2 minute rest between rounds.

Each round got more challenging

We did 3 rounds

Finished with 4 minutes of Box steps

Great group of people, great workout.

Hostyle Conditioning - Revisiting an oldie....

I was solo today as Curd was away on holidays. I decided to bring back an old routine from December 31 2009. It was a previous blog if you want to check it out, it can be found HERE

I wanted to see if I have improved on these moves since then. I haven't done some of these moves in a while, so I was curious.... Here is how it went...

The routine consisted of 600 reps of different things:

300 red band presses

Last time - 8:20

Today - 6:32

100 Ball crunches

Last time - 4:54

Today - 3:20

100 Green band pull downs

Last time - 4:18

Today - 2:07

100 Leg Lifts

Last time - 4:26

Today - 2:57

As you can see I crushed all of the exercises! I am very happy with my progress.

I also included 100 ball slams at the end. This took me 2:45 to complete. This was challenging, as my arms were quite messed up at this point. I was using the standard 25lb medicine ball for these.

Overall a great workout, total time was 21:33. No breaks in this one.

Cardio with some Squats...

Some regular cardio today between the 2 Hostyle conditioning classes. I decided to add the squats again, I like the little extra I get rather than just riding the bike. It also raises my heart rate to a beneficial area...

5 mins on the bike

10 squats

5 mins bike

20 squats

5 mins bike

30 squats

5 mins bike

40 squats

Done... pretty simple.

Tomorrow I am going to visit an old routine, haven't picked one out as of yet, but I am excited to challenge myself.

You of course will know once I am done... If I can still type by then....

Hostyle Conditioning Class - 3 ROUNDS OF TORTURE!

Monday can only mean 1 thing... Another Hostyle Conditioning class. This one was simple, only 3 different moves, but wow, it was tough!

I worked hard, felt quite nauseous in this one, but managed to complete the entire class in under 30 minutes!

Here is what I did.

NO BREAKS! Just get it done!

6 minutes Box steps

63 K Bell swings

36 Horizontal Rows

4 minutes Box Steps

42 K Bell swings

24 Horizontal Rows

2 minutes Box Steps

21 K Bell swings

12 Horizontal Rows

Total time just short of 30 minutes.

Felt really wiped after this one!

Curd will be out of town on Wednesday, so no one on one training session, however I will come up with a little something on my own.... will post what I do. Tomorrow I will do the squat/bike cardio combo.

See ya later!

Cardio with some more extras

Since being off for that sick 10 days, I have really been trying to push myself a little harder.

Instead of doing just biking I added some extra things again today to make it that much more challenging.

Today I worked my arms, probably not a good thing since they are very tender from yesterday and I have my benching tomorrow LOL... Ahh well, you only live once!

Today I did:

5 mins on the bike

10 push ups

5 mins on the bike

20 push ups

5 mins on the bike

100 red band presses

5 mins on the bike

100 red band presses....

That was it, 28 minutes later I had no arms left... The second round of presses, I had trouble getting my arm bent at all to even hold the band! haha

Tomorrow should be interesting!

Hostyle Conditioning - one on one, Back to it!

Today I was back at the one on one crossfit after 10 days off... Leg infection and strep throat knocked me out of commission!

I was nervous about the weigh in since I was eating softer foods, my regular diet wasn't feasible.

i weighed in at 318.2! I am down 5 lb's in the last 2 weeks. I am very happy with this! I am getting closer to the 299 threshold! I will hit it!

Today's workout didn't lok that crazy on the board, but it knocked the crap right out of me. A side effect of the layoff I assume. Arms and stamina were my rough spots....

Here is what I did...

15 REPS of each

Horizontal Rows

Push Press (65lb olympic bar)

Band Press

Push press

Squat (holding a medicine ball to my chest)

Push Press

Down and Ups (right down to my chest, with a hand clap)

I did 3 rounds of this in 36:00 minutes.... I was dead.... Could not believe how kicked in the head I felt after this!

Very happy to back at it! It feels good....

stationary bike and squats

well i decided to do more than just ride my bike.
i decided to challenge myself by doing some squats as well.

here is what i did:

5 minutes on the bike
10 squats
5 minutes on the bike
20 squats
5 minutes on the bike
30 squats
5 more minutes on the bike
40 squats to finish

the workout took 26 minutes and i feel really good. nice to get back into the swing of things!

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Stupid sandals

I will be wiser next time I head out for a power walk with my daughter. We went out on Sunday and I wore sandals. I didn't realize the damage I had incurred until Monday morning when I went out for my solo power walk. Can you say BLISTERS!! Two monster ones! One on each foot.

Needless to say I will be hitting up the stationary bike for 30 minutes to let my feet heal up for tomorrows one on one bootcamp!!!

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Nice walk to ease into things.

Well after being sick for 10 days it was nice to get some fresh air. I decided to go for a walk with my daughter. We did 2.2 kilometers in 27 minutes. Felt really nice to get a bit of a sweat going in the heat. Rachel did really well keeping up with me. I'm going to attempt a boot camp class tomorrow. That should be fun. :)

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Slight Challenge

Well I havent done any entries lately as you all have probably noticed. I have been layed up with strep and a leg infection for close to a week so far. I should be back in the mix within two weeks. I will start my blog up then.....

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Hostyle Conditioning - Happy Canada Day Outdoor Jamboree!!!

I am back home and feeling pretty good after this amazing outdoor workout!

We gathered at a track in Orleans and were greeted with lots of torturous sights!

Prowler

Fire hoses

Sand bags....

I will try and recall everything we did as best I can. It was very intense for me, as it was all about stamina and cardio.

We warmed up by jogging around the track... not sure how long the track was as it circled a soccer field...

We then had to circle the track carrying an implement...

I chose the 80lb Firehose! ... Crazy in hindsight, but I did it.

We then assembled at the base of a hill.

3 burpees, then run to top of the hill, 10 push ups and back down

Couple of rounds of this.

We then had to crab walk up the hill, then back down.. this was hard for me, 3 rounds of this.

We then moved to the track, we had to run around it for one lap, and every time Curd yelled we had to do 3 burpees.

Once we were done this, we moved to the goal posts and did sprints to each line and back, 3 packs, 5 packs, etc. Had to touch the ground with our hands over each line.

To finish, as if this wasn't enough, was THE PROWLER

We used the prowler on the pea gravel track (it barely moved)...

It was a team work challenge. One person grabs the Prowler and the other grabs whatever implement they want to carry, we go to the line (75m ish) and swap for the return.

3 rounds of this.

1st round we used the 80lb firehose

2nd round we used the 80 sand back

3rd round we used...LOL, the 40lb firehose around our neck, and fireman carried 2 40lb sandbags! Pretty intense!

Nice work Robin! Great partner!

That was it... nice way to start the Canada Day weekend!